Constipation is a painful and sometimes uncomfortable condition that can make it hard to do normal things. According to the National Institutes of Health, constipation affects about 42 million Americans each year. There are many over-the-counter and prescription medications available to treat constipation, but some people prefer to use natural methods. If you’re looking for a more natural approach to relieving your constipation, you may want to try changing your diet. There are a variety of foods that can help relieve constipation and make bowel movements easier. In this blog post, we will explore nine of the best foods for constipation treatment.
Foods For Constipation Treatment
There are a few different food groups that are particularly effective for treating constipation. These include high-fiber foods, probiotic-rich foods, and water-rich foods.
1. High-Fiber Foods: Fiber is an essential component of a healthy diet, and it’s also one of the best things you can eat to treat constipation. Fiber adds bulk to your stool, which helps move things along more smoothly. Beans, whole grains, fruits, and vegetables are all excellent sources of fiber.
2. Probiotic-Rich Foods: Live bacteria known as probiotics are beneficial for intestinal health. They can help to increase the number of healthy bacteria in your gut, which can in turn improve digestion and help to relieve constipation. Good sources of probiotics include yogurt, kimchi, sauerkraut, and kombucha.
3. Water-Rich Foods: Water is essential for proper digestion, and it can also help to soften your stool and make it easier to pass. Good sources of water include fruits and vegetables with high water content, such as melons, cucumbers, tomatoes, celery, and leafy greens.
What is constipation?
There are many different things that can cause constipation, but the most common cause is a lack of fiber in the diet. Fiber is a type of carbohydrate that the body cannot digest, so it helps to add bulk to the stool and keep it moving through the digestive system. For ladies, 25 grams are advised daily, while for men it is 38 grams. Some good sources of fiber include whole grains, fruits, vegetables, and beans.
If you’re constipated, you may be feeling bloated, have abdominal pain, and have difficulty passing stools. These signs and symptoms may be unpleasant or even painful. Fortunately, there are some simple dietary changes that can help relieve constipation. Adding more high-fiber foods to your diet is often all it takes to get things moving again.
What causes constipation?
There are many different things that can cause constipation, including a lack of fiber in your diet, not drinking enough water, not getting enough exercise, and certain medications. Constipation can also be a side effect of pregnancy or stress. If you’re constipated, you may feel bloated and have difficulty passing stool. You may also experience abdominal pain, cramping, and gas.
The 9 best foods for constipation treatment
If you’re having trouble going to the bathroom, you’re not alone. An estimated 14% of people worldwide struggle with constipation, according to a study published in the American Journal of Gastroenterology.
There are many possible causes of constipation, including a lack of fiber in your diet, dehydration, and certain medications. But fortunately, there are also many foods that can help relieve constipation and get things moving again.
Here are nine of the best foods for constipation treatment:
1. Water
Water is essential for good digestion and regular bowel movements. If you’re dehydrated, your stool will be harder and drier, making it more difficult to pass. Aim to drink eight glasses of water per day, or more if you’re sweating a lot or have diarrhea.
2. Fibrous fruits and vegetables
Fruits and vegetables are a great source of fiber, which is important for normal bowel function. Good choices include apples, bananas, berries, broccoli, cabbage, carrots, leafy greens, and sweet potatoes.
3. Legumes
Legumes are another excellent source of fiber. They also contain prebiotic fibers that feed the friendly bacteria in your gut, promoting a healthy digestive system. Good choices include beans ( such as black beans, navy beans, and kidney beans), chickpeas, lentils, and peas. Adding a cup of cooked legumes to your daily diet should help relieve constipation.
4. Whole grains
One further excellent source of fiber is whole grains. Look for bread, cereals, and other grain products made with 100% whole wheat, oats, barley, quinoa, or brown rice.
5. Probiotic-rich foods
Probiotics are live bacteria that are good for your health, especially your digestive system. They help keep the balance of bacteria in your gut healthy and can help relieve constipation. Probiotic-rich foods include yogurt, kimchi, sauerkraut, and miso soup. You can also take probiotic supplements if you don’t like these foods or if you have a severe form of constipation.
6. Fatty fish
Fatty fish such as salmon, mackerel, sardines, and herring are rich in omega-3 fatty acids. These healthy fats can help reduce inflammation throughout your body, including in your digestive system. This can relieve some of the symptoms of constipation, such as abdominal pain and bloat.
7. Olive oil
Olive oil is another healthy fat that can help reduce inflammation. Additionally, it softens and makes passing the stool simpler. Add a few tablespoons of olive oil to salads or use it in place of other oils when cooking.
8. Coffee
Coffee is a mild stimulant that can help move things along in your digestive system. Just be sure to drink it in moderation, as too much caffeine can have the opposite effect and make constipation worse.
9. Herbal tea
Herbal teas such as ginger tea, chamomile tea, lavender tea, and peppermint tea have all been shown to help relieve constipation. They work by relaxing the muscles in your gut and promoting regular bowel movements.
How to make a constipation-friendly diet
A constipation-friendly diet should be high in fiber and water. Fiber makes the feces softer and easier to pass by adding weight to them. Water helps keep the stool hydrated, making it easier to pass.
There are a variety of foods that can help with constipation relief. Some high-fiber foods include:
-Fruits, such as prunes, berries, and figs
-Vegetables, such as broccoli, Brussels sprouts, and kale
-Whole grains, such as oats and whole wheat bread
-Beans and legumes, such as lentils and black beans
In addition to these high-fiber foods, it is important to stay hydrated by drinking plenty of fluids throughout the day. Water, juice, herbal tea, and soups are all good options.
Conclusion
If you’re suffering from constipation, know that you’re not alone. The National Institutes of Health says that about 4 million Americans have the disease. Thankfully, there are a number of foods that can help relieve constipation and get things moving again. The next time you’re feeling backed up, reach for one of these 9 constipation-busting foods.
